Meatless Monday Recipe – Lentil, Bean & Kale Soup

4 Nov

I LOVE soup…especially this time of year.  Especially ones that are a meal in one filled with healthy proteins and a ton of vegetables.  The best part about making soups is that you can freeze them in portions and then just take them out for those days when you want a satisfying meal but feel too lazy to cook.

Lentil, bean & kale soup

Serves 4-6


  • 1 bunch kale leaves
  • 1 can (15-1/2 ounces) chick peas
  • 1 can (15-1/2 ounces) black eyed peas
  • ¼ cup red lentils
  • ¼ cup green lentils
  • 1 medium onion, diced
  • 2 small carrots, diced
  • 1/2 cup cabbage, chopped
  • 1 scallion, diced
  • 2 garlic cloves, whole
  • ¼ red bell pepper, diced
  • 1 sweet green pepper, diced
  • 16 ounces canned crushed tomato
  • 2 tablespoons tomato paste
  • 1 tablespoon red pepper paste (sub with 1 tablespoon tomato paste if unable to find)
  • 2 tablespoons soy sauce
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • 2 -3 cups water


Sauté the diced onions, carrots, cabbage red pepper and scallions with garlic cloves in olive oil until they start becoming soft. Chop kale leaves and add them to the pan. Sauté another 5 minutes. The kale leaves will lose their volume. Next add tomato and red pepper paste, mashing them with a spatula to disperse them throughout the mixture. Once evenly combined, add the crushed tomato and beans. Season with salt, pepper, oregano, basil and soy sauce.

Add water so that there is a 2-inch difference between the top of the water and the top of the mixture. Cook it 30-40 minutes until carrot and kale leafs are soft enough to eat. Add water if necessary.


Source:  Glow Kitchen

Until next time,

Have a fit and fabulous day!



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